Bodyweight squats are a versatile exercise targeting the quads, hamstrings, glutes, and core. Stand with feet shoulder-width, squat down, keeping your back straight, then rise. Ideal for strength, flexibility, and can be done anywhere, no equipment needed.

The barbell squat targets quads, hamstrings, and glutes. Place a barbell on your upper back, squat deep with your hips back, and stand up straight. Builds lower body strength and stability.

Mountain climbers combine cardio and strength, targeting the core, legs, and arms. Start in a plank, alternate driving knees towards the chest. Fast-paced, boosts metabolism.

Knee push-ups are a modified, less intense version of the classic push-up, making them accessible for beginners or those with physical limitations.